Post Exercise Recovery and Nutrition

This article addresses recommended nutrition immediately following an exercise session to aid in optimal recovery. Some may have started training for a 5K or a 10K and may even be following the training plans suggested in my 5K training or 10K training posting.

After an exercise session, be it running, swimming, cycling, or weights, we lose various vitamins and minerals through sweat. It is true that eventually we end up reloading most of the nutrients we lost through food and drink. However, to make sure that your body recovers as fast as possible and receives the needed nutrients when it needs them most, it is recommended by sports nutritionists that we eat or drink a combination of carbohydrates and protein within 30-40 minutes after each exercise session. The carb-protein combo is a good rule of thumb for most post-exercise recovery plans. However, low-key (aerobic) training that lasts less than an hour can be replenished by a sports drink containing carbohydrates and sodium. For moderate or high-intensity training sessions of up to and in excess of an hour, a recovery drink containing a mixture of carbohydrate and protein is ideal.

The reason this nutrition recovery plan is a good idea is because during the 30-40 minutes immediately after exercise the body is more capable in absorbing glucose (a carbohydrate-based energy source we consume during exercise) and protein. This means that almost all, if not all, nutrients you ingest during this window will be sucked up by your body immediately and the protein will quickly be transported to thirsty muscles (to minimize soreness and help in building strength) and the carbohydrates (and the glucose) will quickly travel to your liver to replenish it with the glucose that was used up during exercise.

There are many recovery drinks on the market today to help in proper post-exercise recovery. You can try several to suit your taste. As long as you get 15 to 20 grams of protein and about 60-80 grams of carbohydrates it will be a sufficient recovery drink. I know of some athletes who go "old-school" and use a glass of chocolate milk as their recovery drink. This may work for you if you end your workouts close to home where refrigerated milk is accessible. However if you go cycling or running somewhere and your recovery drink has to wait for you for several hours in a backpack that is in a hot car, this may not be a good idea since we all know what happens to milk after it stays in the hot sun for a while. Various sports recovery drinks have worked for me over the years. I also like the fruit or vanilla flavors. So try some out and chose one that you like best.

Several hours following exercise, once your stomach calmed down, a high protein meal with some starch is ideal. One example would be a light meal consisting of chicken breast or fish, with a side of vegetables and some rice or potatoes. Other recovery meals (or snacks) that can be eaten a few hours following exercise include peanut butter and jam bagel (or sandwich), yogurt with granola or fruit, an energy bar, pasta salad with cheese (preferably low fat), or a turkey/chicken sandwich on whole wheat.

Proper recovery is essential to keep our bodies healthy and strong so we can continue with the chosen training regimen for weeks, and in some cases, months at a time. If we recover nutritionally after exercise, our muscles, liver, and other parts of our body will be properly fueled for the next training session. This way, we can attack each session with renewed energy and perhaps with a bit more vigor as a result of past training and effective recovery.

Starting to Run - Beginner's 5K Training Plan

I began my road to fitness as a smoker. Yes, a smoker. I picked up the habit as a teenager. Before I knew it, I was bumming smokes off others, then started buying my own packs. Then, after seeing someone die slowly of emphysema, I decided to quit. My thinking was that regardless of how I check out, that was definitely NOT the way I wanted to go.

Quitting was a slow process that took months because I could not quit cold turkey. Also, I did not want to take medication to quit. I had to slowly wean myself off the nicotine, giving up one smoke at a time until I had one or two cigarettes a day. Then I stopped altogether. I have been a recreational cyclist up to that point, riding once or twice a month on the local trail. I increased the frequency of my time on the bike (partly because I was able to breathe better after quitting smoking) until I was racing in some local criteriums. I tried my best but was not that good. I think it was because was just starting out and also because I did not know anything about proper training and how to fuel my body.

I decided to take up running to cross-train. I thought that my cardiovascular system could easily adapt since I was already a cyclist. Wow, was I in for a huge surprise. When I went out for my first run in my neighborhood I had to sit on the curb after a quarter mile to keep from tossing my morning cookies. I quickly realized that I had to start slowly but I was not about to give up. Like many folks who are starting to run, I decided to swallow my pride and look into a 5K training program that was for the "off the couch" beginner. I found one that involved a walk-run combination. It was more walking than running at first, but I quickly saw significant improvements not only in my breathing and speed, but also my weight and well being.
The more I ran the more addicted I became. In time I signed up for a 10K, then a half marathon, then started swimming in the local pool (which is a great way to take a break from running and give the joints a break as well).

The 5K training program I used almost 20 years ago worked well for me. It did not help me win any awards, but it helped change my life from a beer drinking smoker to a runner, cyclist and an amateur triathlete and I would not have it any other way. The program is duplicated below from my notes. The only trick is to start slow, stay consistent and make it a part of your life.

The Beginner's 5K plan:

The program lasts for 8 weeks to gently build your muscles, joints, and cardiovascular system. The activities during these eight weeks are based on time. The time suggested should be spent walking and running. The time spent running should be gentle as far as effort goes. During the first few weeks, spend the time running (easy pace) for 2-4 minutes, then walking for 4-5 minutes, then running for another 3-4 minutes, then walking. Repeat this until you completed the allotted time. As the weeks go on, the time spent running will gradually increase and the time spent walking with decrease.

Week 1: (M) 20 mins; (T) off; (W) 20 mins; (Th) off; (F) 20 mins; (S) 20 mins; (Sun) off
Week 2: (M) 20 mins; (T) off; (W) 20 mins; (Th) off; (F) 20 mins; (S) 25 mins; (Sun) off
Week 3: (M) 20 mins; (T) off; (W) 20 mins; (Th) off; (F) 20 mins; (S) 30 mins; (Sun) off
Week 4: (M) 25 mins; (T) off; (W) 25 mins; (Th) off; (F) 25 mins; (S) 30 mins; (Sun) off
Week 5: (M) 25 mins; (T) off; (W) 25 mins; (Th) off; (F) 25 mins; (S) 35 mins; (Sun) off
Week 6: (M) 30 mins; (T) off; (W) 30 mins; (Th) off; (F) 25 mins; (S) 40 mins; (Sun) off
Week 7: (M) 30 mins; (T) off; (W) 30 mins; (Th) off; (F) 30 mins; (S) 45 mins; (Sun) off
Week 8: (M) 30 mins; (T) off; (W) 30 mins; (Th) off; (F) 30 mins; (S) 45 mins; (Sun) off
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Remember to start off walking then gradually introduce running. I highly suggest that you buy a good pair of shoes designed for running.

You will likely feel a little sore during the first couple of weeks. You may not have exercised much, and it will take a little while for you to adjust.

If you feel more than general muscle soreness, back off! Don't try to keep running through an injury, or pretty soon you won't be running at all! If you feel pain, rest and use ice. Try to talk to someone with some experience with running injuries, or consult your doctor.

If you have to take a break for injury or family commitments, don't give up! If you miss one or more of the workouts, just pick up where you left off. If you have an extended break because of a vacation, etc., you might want to back up a week or two.

The days of the week listed here are merely suggestions. Run on the days that best suit your schedule but please take a day break between each workout except once a week when there are consecutive days of running reflected on the schedule.

Please provide feedback of your progress. Thank you.